Nutrition

Essential Elements of Weight Loss, Health, and Wellness
"The essential elements of health and wellness can be summed up in four parts: nutrition, resistance training, sleep & stress, and cardiovascular exercise." When tasking yourself with a weight loss mission, it is important to establish some fixed goals you would like to achieve before you get started. Whether it be losing a certain amount of weight or body fat, or simply wanting to become a healthier individual. Creating these goals will help to motivate you and stay consistent during the process. The other key part of changing your body is to produce a complete regime that includes a healthy eating plan and an efficient exercise routine. However, many people do not properly understand the essential elements that are needed for consistent weight/fat loss. Here is what you need to know. The essential elements of health and wellness can be summed up in four parts: nutrition, resistance training, sleep & stress, and cardiovascular exercise. Making sure you include a balance between these elements will provide you with a certain level of dietary stability. But understanding each element and its various complexities is absolutely critical to achieve success.
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You Are What You Eat
“The truth is if I had taken more time to focus on nourishing myself, I would have felt less tired, had better focus, and would have been able to work just as hard, if not harder!” We’ve heard the saying time and again: “you are what you eat.” It’s one of those phrases that gets said so often that it loses its meaning. I wanted to look at this expression and explain the truth behind it. Everything we eat is broken down in our bodies and used to fuel us and repair us. Food provides all the minerals, vitamins and nutrients that form the building blocks of our entire physiology. In this way, we quite literally are made up of all the things we eat.
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When Salads Go Wrong
When planning out a diet or a new nutritional regime, one of the first things many of us do is prepare a list of healthy meals that can help expedite the process. The most common meal associated with weight loss is salad, and while there are certainly a number of benefits salads can yield, it may not be the most efficient or the best way to lose weight and stay healthy. In my experience, the phrase “I only had a salad for lunch today!” is not synonymous with “I ate a healthy and nutritious meal today!” This is primarily due to the fact that most of the salads you would get from a restaurant are loaded with things like fried croutons, bacon bits, high-calorie salad dressings, etc. And it often results in a much higher caloric intake than things like burgers and fries. It may be hard to believe, but it’s true!
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Simple and Easy Weight Loss Tips
Having personally undergone my own weight-loss journey in the past, losing almost 120 lbs, I know how difficult and daunting the process can be. We often perceive it as a complete overhaul, a 180 degree lifestyle change. We feel like we have to start from scratch with a brand-new, complicated diet, and an intensive, gruelling exercise regimen. The reality is that those kinds of drastic changes are just not realistic for most people. We have jobs, families, and commitments that require our time and attention, and massive overhauls to our lifestyle simply won’t fit into our lives. The truth is, the best way to start any kind of weight-loss or fitness journey is with small, incremental steps. I’m going to share with you some simple tips to implement that will help you start your weight-loss journey, without completely losing sight of the rest of your life and commitments!
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The Simplest Diet for Living Well, Being Healthy, and Losing Weight
When people begin their fitness journey, they can easily become confused and overwhelmed by the onslaught of conflicting information and opinions on the best way to get healthy and lose weight. There are hundreds of different diet plans out there, and everyone seems to be preaching a different way to accomplish your goals. One day we hear that carbs are the enemy, and the next day someone cites research telling us the exact opposite! People are constantly debating the details, and we end up missing the forest for the trees, suffering paralysis by analysis and never actually settling on a consistent plan. People! I have news for you! Weight loss and good health are actually pretty simple. What we miss when we see all these different diets is that, for the most part, they’re all grounded in the same basic principles. Following these principles with patience and consistency will lead us to success. So what are these principles? Well, let me tell you!
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Eat Sugar
Now I know what you’re thinking. Eat sugar?! How could that be a nutrition tip?! Common fitness “logic” always tells us to avoid sugar like the plague! Well, I’m not saying eat sugar at every meal, nor am I telling you to add a teaspoon of the stuff to every single dish! The scientific research around over-consuming sugar is clear: it’s not a great idea.
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Can I Eat Carbs To Lose Weight?
Can I eat carbs to lose weight? This is a very common question that people ask me, and there are a lot of different opinions out there online. So I think it’s important to take some time to really break this down and put it into context. Let’s start with an example of an average person who might have 10 to 25 pounds to lose. That person hasn't likely been following an optimal nutrition plan, so the first step in their journey is to clean up their diet. In the early stages of that kind of weight loss, I’d generally suggest cutting carbs out of their diet for anywhere between one and four weeks.
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Weekend Nutrition Advice
Weekend nutrition! This is where so many of us take a wrong turn and over-eat and over-indulge! If you're trying to lead a healthier lifestyle, be fit, and control your weight, throwing everything to the wind on the weekend is NOT the answer!
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Meal Prep: The Missing Link of Weight-Loss Success
The number one area where most people fail when it comes to losing weight is nutrition! You can exercise daily, and burn lots of calories, but if you’re in a caloric surplus (or in a massive deficit – i.e. eating too little food), your weight-loss results won’t happen. With all that said, it becomes quite clear fast that we must pay very close attention to our nutrition if we want to succeed with our fat-loss journey! I get questions all the time about what to eat and when, and what diet is the best, and these are all great and important questions. But it's important to remember that even before choosing what to eat and when, a more important topic of discussion needs to be explored, and that is the topic of meal preparation (AKA meal prep). Meal prep takes many forms. Here are 3 classic ways of meal prepping:
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31 Protein Shake Recipes
Protein is an essential macro-nutrient for getting in shape and so there’s no disputing the fact that protein shakes are an important tool for fitness gains and fat loss. Not only does a protein shake meal replacement take only a few minutes to prepare
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